CrossFit Evergreen – CrossFit
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Choose one. Finish with Body Armor
Metcon (AMRAP – Reps)
AMRAP 12:
2 Double Dumbbell Power Cleans
2 Double Dumbbell Thrusters
30 Double Unders
4 Double Dumbbell Power Cleans
4 Double Dumbbell Thrusters
30 Double Unders
6 Double Dumbbell Power Cleans
6 Double Dumbbell Thrusters
30 Double Unders
…
Continue to Add (2) Reps to Dumbbell Movements Per Round
MODIFICATIONS
DOUBLE DUMBBELL POWER CLEANS
-Single Dumbbell Power Cleans (Alternating -Every Rep)
-Odd Object Clean and Jerks
DOUBLE DUMBBELL THRUSTERS
-Single Dumbbell Thrusters (Divide Reps Evenly Between Arms)
-Single Dumbbell Goblet Thrusters
-Odd Object Thrusters
DOUBLE UNDERS
-Reduce Reps
-30 Second or Practice
-45 Single Unders
-30 Line Hops (Over and Back = 1 Rep)
DESCRIPTION
-In this 12 minute workout, the reps on the dumbbell movements will climb by 2 each round
-The double under reps will stay static at 30
-Your score total is total reps accumulated over the 12 minutes
-Use the following cheat sheet for scoring:
*Finish 2’s: 34
*Finish 4’s: 72
*Finish 6’s: 114
*Finish 8’s: 160
*Finish 10’s: 210
*Finish 12’s: 264
*Finish 14’s: 322
*Finish 16’s: 384
-Only one head of the dumbbell has to touch the ground for the power cleans
-Choose your weight based off the more challenging movement – which will likely be the thruster
Metcon (AMRAP – Reps)
AMRAP 12:
2 Odd Object Clean and Jerks
2 Odd Object Thrusters
30 Line Hops
4 Odd Object Clean and Jerks
4 Odd Object Thrusters
30 Line Hops
6 Odd Object Clean and Jerks
6 Odd Object Thrusters
30 Line Hops
…
Continue to Add (2) Reps to Odd Object Movements Per Round
MOVEMENT VIDEOS
Odd-Object Thrusters (https://www.youtube.com/watch?v=qsHkVCkeab0&feature=youtu.be)
MODFICATIONS
LINE HOPS
-Reduce Reps
-30 Double Unders
-30 Second of Double Under Practice
-45 Single Unders
DESCRIPTION
-In this 12 minute workout, the reps on the odd object movements will climb by 2 each round
-The line hop reps will stay static at 30
-Your score total is total reps accumulated over the 12 minutes
-Use the following cheat sheet for scoring:
*Finish 2’s: 34
*Finish 4’s: 72
*Finish 6’s: 114
*Finish 8’s: 160
*Finish 10’s: 210
*Finish 12’s: 264
*Finish 14’s: 322
*Finish 16’s: 384
-Stop at the shoulder on the clean before driving the object overhead in the jerk
-Over and back = 1 line hop
Body Armor
Metcon (No Measure)
Part A) 5 Sets:
1 Squat Complex
Rest :30s between
1 Squat Complex: Video demo (https://www.youtube.com/watch?v=dwGmf49t720&feature=youtu.be)
5 Weighted Bottom Range Squats
5 Weighted Full Range Squats
5 Weighted Full Range Jumping Squats
5 Unweighted Max Height Jumping Squats
Part B) Not for Time:
20 Slow Cossack Squats: Video demo (https://www.youtube.com/watch?v=RTlsrgLBxUU)
This is 10 per side
MODIFICATIONS
-Athletes choice on loading on the weighted squats
-If using a single dumbbell, hold in goblet position
-Looking for speed, versus slow-and-grindy
-Be explosive
-Final jumping squats… go for max height
-If we do not have any traditional weights, grab a backpack/bag, or just go bodyweight
Strength
If you have the equipment
Back Squat
Box Squats
On the Minute x 10:
2 Box Squats
All sets at 55% of 1RM Back Squat
Box height just below parallel
STIMULUS
GENERAL
-Week 2 of this progression, adding 5% from last week
-Set box height just below parallel
-All sets completed at 55% of our 1RM Back Squat
-Weight is not the focus point… speed is
-After sitting back to a vertical shin position, explode off the box
-Accelerate out of the bottom as aggressively as we can
MOVEMENT FOCUS
Box Squats
-The box squat is designed to utilize more glutes, hamstring, and back than the traditional back squats
-We’ll break this movement down into 4 parts: Stance, Down, Sitting, and Up
-For the stance, we want to take a wider stance than usual to help pin point the posterior chain more
-On the way down, think about sitting back slowly so the shins are vertical instead of dropping straight down
-We want to briefly pause in a sitting position to take away the stretch reflex of the movement instead of just bouncing off the box
-The goal is to be explosive as possible on the way up to our standing position
MOVEMENT PREP
Warmup Sets
3-5 Sets:
3 Box Squats
Building to 50% of 1RM Squat
Metcon
Count Chalkula (AMRAP – Rounds and Reps)
AMRAP 20:
30 Kettlebell Swings (53/35)
25 Box Jumps (24″/20″)
20 Toes to Bar
15 Push Presses (135/95)
SUBS
TOES TO BAR
-Reduce Reps
-Feet as High as Possible
-Knees to Elbows/Chest/Waist
STIMULUS
GENERAL
-Working through some weightlifting and gymnastics movements in this longer AMRAP workout
-Over the course of the 20 minutes, we can expect to complete 3+ rounds
KETTLEBELL SWINGS
-Choose a kettlebell weight that allows you to complete to 30 reps within 3 sets during the workout
-These swings finish all the way overhead
BOX JUMPS
-These are standard box jumps, requiring you to stand to full extension on top of the box
TOES TO BAR
-Pick a variation or rep number here that allows you to complete the movement in 1:30 or less
PUSH PRESSES
-Choose a moderate weight that you can compete within 3 sets during the workout
-Note that there is no re-bend on the knees in the push press
Strategy
GENERAL
-We’re likely breaking every movement besides the box jumps up at some point during the workout to get our best score possible
-Even breaking these, having a plan from the beginning can help you keep your rest time down and movement time up
-There is a good amount of interference between these movements, as 3 of them involve our grip and finish overhead, so smaller sets early on will help keep fatigue to a manageable level
-Envision how you would be breaking up each of these movements about 15 minutes into the workout and do that from the very beginning
-This approach allows for consistency across the rounds
-Consider the following options at each of the movements below:
KETTLEBELL SWINGS
*1 Set: 30
*2 Sets: 20-10 or 15-15
*3 Sets: 10-10-10 or 12-10-8
TOES TO BAR
*1 Set: 20
*2 Sets: 10-10 or 12-8
*3 Sets: 8-7-5 or 10-5-5
*4 Sets: 5’s
*5 Sets: 4’s
PUSH PRESSES
*1 Set: 15
*2 Sets: 8-7 or 10-5
*3 Sets: 5-5-5 or 6-5-4